RSS Feedhttps://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{1DECCC99-09EC-4963-8D87-1AA2CA39008A}https://10.40.239.129/blogs/2016/11/exposing-the-myths-of-ptsd/Exposing the Myths of PTSD is the First Step Toward Recovery<p>Studies show that <a href="http://www.militarytimes.com/story/veterans/2016/07/07/va-suicide-20-daily-research/86788332/" target="_self">20 U.S. military veterans commit suicide every day.</a> That&rsquo;s one person every 72 minutes! Many others who suffer from post-traumatic stress disorder (PTSD) turn to drugs and alcohol to try and stave off the bad memories and the associated feelings of guilt.</p>
<p><a href="http://www.ptsd.va.gov/public/family/effects-ptsd-family.asp" target="_self">People who suffer from PTSD</a> typically have high levels of intrusive memories, often related to combat or other life-threatening events. The effects of this disorder have been devastating to our current generation of soldiers.</p>
<p>But even though the problem is grave, a large percentage of people who suffer from PTSD avoid treatment &mdash; many even deny they have the disorder. The denial stems from the stigma associated with PTSD and the many myths that surround the disorder. In fact, one study of United States service members found that 61 percent of the respondents <a href="http://epublications.marquette.edu/cgi/viewcontent.cgi?article=1146&amp;context=dissertations_mu" target="_self">strongly agreed that disclosing a psychological problem would negatively affect their careers</a>.</p>
<p>Let&rsquo;s look at some of the myths regarding PTSD and cut to the truth of the matter.</p>
<h2>Myths about PTSD</h2>
<h3>Myth #1: PTSD is a sign of mental weakness</h3>
<p>PTSD is not a sign of mental weakness &mdash; <a href="https://www.adaa.org/understanding-anxiety/posttraumatic-stress-disorder-ptsd" target="_self">it&rsquo;s a common response to trauma</a>. Factors that determine whether a person will suffer from PTSD include the nature and severity of the trauma as well as the individual&rsquo;s background and history.</p>
<h3>Myth #2: People with PTSD are dangerous</h3>
<p>Despite how the disorder is often portrayed in movies and occasionally sensationalized in news coverage, people with PTSD rarely lash out toward others. Emotions are generally internalized; in fact those who suffer from PTSD are significantly more likely to harm themselves than other people.</p>
<h3>Myth # 3: People with PTSD can&rsquo;t function well in a work environment </h3>
<p>PTSD is a manageable condition. Those who suffer from the disorder can function perfectly well at their jobs.</p>
<h3>Myth #4: People with PTSD should &ldquo;just get over it&rdquo; </h3>
<p>While there are <a href="http://www.ptsd.va.gov/public/treatment/therapy-med/treatment-ptsd.asp" target="_self">effective therapies for PTSD</a>, the symptoms don&rsquo;t go away overnight. It takes time for people with PTSD to manage their emotional health.</p>
<h3>Myth #5: Nothing can be done once you have PTSD </h3>
<p>There are several treatment options for PTSD, including cognitive behavioral therapy, exposure therapy, group therapy, family therapy, eye movement desensitization and reprocessing, and medication. If one treatment doesn&rsquo;t provide much progress, another will.</p>
<h2>How families and friends can help people with PTSD</h2>
<p>People with PTSD recover better when they have a support system of people who believe in them, show patience, and are willing to listen without judgment. Emotional support from family and friends helps those with PTSD reduce their feelings of guilt, shame, and isolation.</p>
<p>The primary thing to keep in mind is that people with PTSD have nothing to be ashamed of. They&rsquo;re not afflicted due to a lack of resiliency or inner strength. The disorder occurs because they experienced something traumatic.</p>
<p>Helping with someone with PTSD may be challenging, but <a href="https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml" target="_self">the disorder can be managed</a> &mdash;and even overcome &mdash; through treatment, backed by strong emotional support, patience, understanding, and encouragement from friends and family members. Understanding the myths about PTSD is the first step toward recovery.</p>Wed, 09 Nov 2016 00:00:00 -0700{F6C24136-7136-4145-85EB-AB07D8E025E1}https://10.40.239.129/blogs/2016/11/self-care-for-caregivers/Self-Care for Caregivers<p style="margin: 0in 0in 8pt;">The most important thing to remember is that YOU ARE VERY IMPORTANT to your loved one. Keeping yourself emotionally and physically healthy allows you to better care for them. So, set aside time to do things that you want to do WITHOUT GUILT. Chat with your friends on the phone, read a book, go out to lunch or go for a jog. There are probably others who could sit with your loved one if needed. This is especially important when you feel that patience slipping. Taking care of yourself lets you come back refreshed and kinder. For longer periods of time, nursing facilities provide respite care that is covered by insurance. </p>
<p style="margin: 0in 0in 8pt;">Here are six tips to self-care for caregivers:</p>
<ol>
<li>ASK FOR HELP! Asking for and accepting help does not mean that you love them any less or that you are not good enough. It means that you are smart. </li>
<li>EAT! It&rsquo;s ok to eat a steak when your loved one is drinking Boost. Feel free to eat at a different time if you think they will be sad watching you eat. Freezer meals, ready to eat meals and delivery are all easy options. Cooking what you want can be therapeutic. Comfort food can be just that.</li>
<li>SLEEP! It&rsquo;s ok to sleep when they are sleeping. Even at two in the afternoon.</li>
<li>LET IT GO! Washing the kitchen floor instead of sleeping can cause more problems than it solves. </li>
<li>EXPRESS YOUR FEELINGS! It can be normal to feel anger, depression, inadequacy or guilt. Processing those emotions with a friend, social worker, church leader or journal can be very helpful. </li>
<li>Remember-You are doing a great thing! </li>
</ol>
<p style="margin: 0in 0in 8pt;">To all of the caregivers, we honor you. Caregivers are a key piece to the healing and treatment process. We can&rsquo;t do our job without your help! </p>Tue, 08 Nov 2016 00:00:00 -0700{39630603-0BA2-4828-AEB8-126B387FA5CB}https://10.40.239.129/blogs/2016/11/how-hot-is-too-hot/How Hot is Too Hot?<p style="margin: 0in 0in 8pt;">The World Health Organization recently reclassified hot beverages like tea and coffee, as a probable cancer trigger risk.&nbsp; They found that there were higher rates of esophageal cancer among people who drank extremely hot tea or coffee drinks, compared to those who consumed their drinks at significantly lower temperatures.</p>
<p style="margin: 0in 0in 8pt;">Why would these beverages trigger cancer? Presumably because the hot temperatures scalds delicate tissues in the esophagus. This damage can trigger a more rapid turnover of cells which can lead to malignant growth.</p>
<p style="margin: 0in 0in 8pt;">So how hot is too hot? There seemed to be an increase in esophageal cancer only when people consistently drank extremely hot beverages.&nbsp; The National Coffee Association USA recommends holding coffee at 180 degrees Fahrenheit, but drinking beverages below 149 degrees Fahrenheit to avoid damaging the esophagus.</p>
<p style="margin: 0in 0in 8pt;">Go ahead and grab your favorite fall beverage, just wait for it to cool down a bit!&nbsp; </p>Tue, 08 Nov 2016 00:00:00 -0700{3C6077C2-79ED-4E86-87F6-6F8F24E40129}https://10.40.239.129/blogs/2016/11/safe-sleep-for-infants/Safe Sleep for Infants<p>The causes of SIDS, or <a href="https://intermountainhealthcare.org/ext/Dcmnt?ncid=520408017">Sudden Infant Death Syndrome</a>, are unknown. But there are some things we can do to help reduce risks. While there are no products out there to prevent SIDS, The American Academy of Pediatrics says a safe sleeping environment for babies can help. </p>
<h3>What parents can do to help keep babies safe:</h3>
<p>We don&rsquo;t know what causes SIDS. But here are some recommendations that have been found to reduce risks:</p>
<ul>
<li>Room-sharing is recommended, but bed-sharing is not. </li>
<li>Room-sharing without bed-sharing decreases the risk of SIDS by as much as 50 percent. </li>
<li>Place baby&rsquo;s crib in the room where you sleep until the child is at least 6 months old.&nbsp; </li>
<li>Place babies on their backs to sleep.</li>
<li>SIDS deaths decreased significantly following &ldquo;back to sleep,&rdquo; in which parents were urged to place their babies on their backs, not tummies, to go to sleep. </li>
<li>Safe sleeping environments can help reduce risk.&nbsp; </li>
<li>Use a firm mattress that fits snugly inside the crib. </li>
<li>Do not use car seats, swings or strollers as beds for infants under the age of 4 months. </li>
<li>Eliminate fluffy bedding &mdash; stuffed animals, pillows, blankets, and bumper pads &mdash; from infant sleep areas.</li>
<li>How to keep baby warm in cooler months without blankets:</li>
<li>Use a sleep sack and/or footed pajamas</li>
<li>Keep baby&rsquo;s face uncovered. </li>
<li>Be sure to keep baby warm, but not overheated. Remember, they&rsquo;re comfortable at the same temperatures you are.&nbsp;&nbsp; </li>
</ul>
<blockquote style="padding:20px; background:#d5e3ee; font-weight:bold;"><a href="https://intermountainhealthcare.org/ext/Dcmnt?ncid=520408017" target="_blank">Learn more about safe sleep</a></blockquote>Tue, 08 Nov 2016 00:00:00 -0700{109B40BC-8ED3-46EC-9DCB-43BD15C5B892}https://10.40.239.129/blogs/2016/11/culture-burnout-and-employee-engagement-5-questions-with-mitch-wasden/Culture, Burnout, and Employee Engagement - 5 Questions With Mitch Wasden<p><strong>How have you addressed culture and burnout? </strong></p>
<p>In discussion with Fortune 500 companies, the most common things CEOs are talking about isn&rsquo;t strategy or capital, it is employees: employee burnout, engaging employees, and culture. We&rsquo;re seeing an increase in burnout due to healthcare&rsquo;s changing regulations and cost competition. It&rsquo;s not just happening with doctors and nurses, but everybody can be affected. One of the reasons we&rsquo;ve made big investments in culture is that we see employee engagement like an inoculation against burnout. Any time employees are engaged in meaningful work, their ability to withstand the challenges greatly increases. </p>
<p>Over the past five years we have seen a rise in employee engagement at MU Health Care. Quality is improving, we have dramatically increased market share, and there is a cascading effect showing improvements in our financial bottom line. It&rsquo;s been a critical component to managing a large, complex, academic health center. </p>
<p><strong>Healthcare is in constant change.&nbsp; How are you helping employees stay engaged? </strong></p>
<p>You find any time you work with employee development or culture improvements, you get an increased amount of bandwidth from the same employees. You don&rsquo;t need to bring in new employees to get improved results &ndash; most employees have more bandwidth in them if you know how to get it out. We&rsquo;re doing work in the Neuro Leadership Institute based on a meta study where we saw 70 percent of performance evaluations make performance worse or don&rsquo;t improve it at all. It makes you question how we do performance reviews and developing people. We&rsquo;ve moved to quarterly conversations around our employees five main strengths and have a &ldquo;grow&rdquo; conversation. In these conversations the leaders cover goals, results, whether they&rsquo;re on track, and what the way forward is. &nbsp;The potential to grow is five or six times greater when you focus on strengths and not weaknesses. Weaknesses can improve over time, but focusing on strengths allows the scale of improvement to dwarf weaknesses. This helps us get better engagement and lower turnover. </p>
<p><strong>How can leaders use the tension in healthcare to be successful? </strong></p>
<p>Tension can be best friends with innovation. Good leaders can transform tensions and make them adaptive. The most common places we see tensions are in regulatory, burnout, or healthcare costs. Good leaders are able to manage those day-to-day tensions, but great leaders foresee them and figure out how to transform for the future. &nbsp;</p>
<p><strong>What models can leaders use to manage the complexities of healthcare? </strong></p>
<p>Healthcare is in a complex time. Paraphrasing Peter Drucker, &ldquo;healthcare is the most complex form of organization&rdquo; and that was before Obamacare. Leaders need to look at their business in a more human way. When you take any action in life, it is done because of the mental map for each situation while constantly bouncing between identities. Organizations with a weak culture often have employees who have a limited scope in job identification.&nbsp; They often are focused on new job opportunities and wages&ndash; usually focusing on doing just enough to get by. When we focus on culture, we look at values and cultivate beliefs &ndash; our Culture of Yes values at MU Health Care stresses innovation, serving others, delivering on what you promise, and demonstrating you care. Creating attention density around these principles allows employees to focus on new identities therefore improving the broad collective behaviors by creating order out of chaos.&nbsp; &nbsp;</p>
<p><strong>We&rsquo;ve seen you quoted as saying &ldquo;a leader&rsquo;s job is to light a fire.&rdquo; How can leaders inspire employees? </strong></p>
<p>You light a fire when you show people meaning in their own work. We each possess knowledge and the ability to &ldquo;do&rdquo; &ndash; and when they overlap we have skills to contribute. The more they overlap, the more skills one possesses. However, those two things are not enough to light the fire. Employees may have knowledge and skill, but if they don&rsquo;t identify with the job, they&rsquo;re not going to reach their full potential. So, the third component to lighting a fire is the employee&rsquo;s &ldquo;being&rdquo; - their identity. As they merge knowing, doing, and being, they find meaning in their work and it becomes personal. We want employees to bring their identity into their work so they don&rsquo;t become transactional in their efforts.&nbsp;</p>Tue, 08 Nov 2016 00:00:00 -0700{3D6B5E46-EB8B-46F5-B484-5983D9BB0DCD}https://10.40.239.129/blogs/2016/11/the-truth-about-feeding-a-cold-and-starving-a-fever/The Truth About Feeding a Cold and Starving a Fever<p>&ldquo;Feed a cold, starve a fever&rdquo; is an adage that&rsquo;s been around for centuries. The idea most likely originated during the Middle Ages when people believed there were two kinds of illnesses. The illnesses caused by low temperatures, such as a cold, needed to be fueled, so eating was recommended. Illnesses caused by high temperatures, such as a fever, needed to be cooled down, so refraining from eating was thought to deprive the furnace of energy.</p>
<p>Nowadays, most doctors and years of research into the cold and flu say there&rsquo;s only one tried-and-true treatment for colds and flu &mdash; plenty of rest and fluids. That&rsquo;s because colds and flu are caused by viruses, for which there is no cure. But you can support your immune system as it struggles to prevail through proper nutrition and, even more importantly, proper hydration­.</p>
<p><strong>RELATED:</strong> <a href="https://intermountainhealthcare.org/campaigns/connect-care/?gclid=CjwKEAiA6rrBBRDsrLGM4uTPkWASJADnWZQ4PmaL2Y28m2HZTT1f1SeM0mWiJ_XRxb9QHUsCzu-4DhoCFH_w_wcB">Talk to a Clinician&nbsp;Now</a></p>
<p>If anything, the adage should be, &ldquo;feed a cold, feed a fever,&rdquo; because <a href="http://www.cnn.com/2016/09/16/health/feed-a-cold-starve-a-fever/">bodies fighting illness need energy</a>, so eating healthy food helps. Eating food when you have a cold can also help the body generate heat, although other methods of keeping warm, like wearing an extra layer of clothes or wrapping yourself in a blanket, do the trick as well.</p>
<p>There are many reasons you shouldn&rsquo;t try to starve a fever. Fever is part of the immune system&rsquo;s attempt to combat the virus. Fever raises body temperature, which increases metabolism and burns more calories. That&rsquo;s one reason why taking in calories becomes important.</p>
<p>What&rsquo;s far more crucial in <a href="https://www.scientificamerican.com/article/fact-or-fiction-feed-a-cold/">combating both colds and the flu is staying hydrated</a>. Fever dehydrates the body, in part through increased sweating from the elevated temperature. Vomiting and diarrhea, two common symptoms of the flu, also quickly dehydrate the body. Dehydration makes the mucus in the nose, throat, and lungs dry up, which can lead to clogged sinuses and respiratory tubes. When mucus hardens it becomes more difficult to cough, which is the body&rsquo;s way of trying to expel mucus and the germs it contains.</p>
<p>Replacing fluids is critical to helping the body battle the virus. Water works just fine, as do fruit juices and electrolyte beverages. If you feel nauseated, try taking small sips of liquids, as gulps might cause you to throw up. You can be sure you&rsquo;re getting enough fluids by looking at the color of your urine, which should be pale yellow, almost colorless.</p>
<p>Of course, when you&rsquo;re sick, you may not feel much like drinking and even less like eating. Loss of appetite is common, and might be part of the body&rsquo;s attempt to focus its energy on pounding the pathogens. Don&rsquo;t force yourself to eat, but make sure to take in plenty of fluids. However, you should avoid coffee, caffeinated sodas, and alcohol, because caffeine and alcohol both contribute to dehydration.</p>
<p>Once you&rsquo;ve contracted a cold or the flu, <a href="https://www.verywell.com/how-long-does-a-cold-last-770440">it should run its course in five to 10 days</a>. And while nothing can cure a cold or the flu, some remedies can ease your symptoms and keep you from feeling so miserable.</p>
<h2>Cold and Flu Remedies That Work</h2>
<h3>Wash your hands</h3>
<p>For starters, frequent hand washing is one of the best things you can do to avoid catching whatever bugs might be going around. The key to making it count is using lots of soapy water and scrubbing for at least 20 seconds. If you're in a public restroom, use a paper towel instead of your bare hand when you touch the door handle. At home, you should regularly disinfect doorknobs with Lysol spray or disinfectant wipes. And don't forget about your germy computer keyboard and mobile phone. It's a good idea to regularly run a disinfectant wipe over those keys and your phone.</p>
<h3>Sip warm liquids</h3>
<p>Taking in warm liquids such as chicken soup, hot tea (with lemon or honey), or warm apple juice can be soothing and the warm vapor rising from the bowl or cup can ease congestion by increasing mucus flow. Chicken soup is everyone's favorite, but it's not a miracle cure. It does provide needed calories and salt, as well as some nutritional benefits. Chicken soup is also generally easy on the stomach.</p>
<h3>Soothe a sore throat</h3>
<p>Gargling with salt water helps get rid of the thick mucus that can collect at the back of the throat, especially after you've been lying down. It can also help ease stuffy ears. Use 1/4 to 1/2 teaspoon salt dissolved in an eight-ounce glass of warm water. Please note that children younger than 6 years old will be unlikely to be able to gargle properly.</p>
<p>You can also try ice chips, sore throat sprays, lozenges, or hard candy. Don't give lozenges or hard candy to children younger than 3 to 4 years old because they can choke on them.</p>
<h3>Combat a stuffy nose</h3>
<p>Over-the-counter saline nasal drops and sprays can help relieve stuffiness and congestion. In infants, experts recommend putting several saline drops into one nostril, then gently suctioning that nostril with a bulb syringe. Saline nasal sprays may be used in older children.</p>
<p>Another option to ease stuffiness is nasal irrigation with a neti pot, where you pour salt water into one nostril and let it run out the other, clearing out your nasal passages. You can buy pre-made saline solution or make it by mixing salt and lukewarm sterile or distilled water. Neti pots are available in health food stores and drugstores.</p>
<h3>Add moisture to the air</h3>
<p>Breathing moist air helps ease nasal congestion and sore throat pain. One good strategy is to indulge in a steamy shower several times a day &mdash; or just turn on the shower and sit in the bathroom for a few minutes, inhaling the steam. Another way to ease congestion is to use a steam vaporizer or a humidifier. Be sure to change the water daily and clean the unit often in order to be sure it&rsquo;s free of mold and mildew.</p>
<p>Another quick way to open clogged airways is to make a &ldquo;tent.&rdquo; Bring a pot of water to a boil and remove it from the heat. Drape a towel over your head, close your eyes, and lean over the water under the &ldquo;tent,&rdquo; breathing deeply through your nose for 30 seconds. You may also want to add a drop or two of peppermint or eucalyptus oil to the water for extra phlegm-busting power. Repeat this as often as necessary to ease congestion.</p>
<h3>Relieve Pain</h3>
<p>For adults and children older than 5, over-the-counter decongestants, antihistamines, and pain relievers might relieve some symptoms. As far as pain relievers go, children six months or younger should only be given acetaminophen. For children older than six months, either acetaminophen or ibuprofen are appropriate. Adults can take acetaminophen, ibuprofen, or aspirin. Please note that none of these over-the-counter medications will prevent a cold or shorten its duration, and most have some side-effects.</p>
<p>Another great way to relieve headache or sinus pain is to place a warm cloth over your forehead and nose.</p>
<h3>Rest</h3>
<p>Your body needs time to heal, so listen to it. If your body&rsquo;s urging you to spend all day in bed, then do so. Don't press on with daily chores in the face of severe cold or flu symptoms. And don&rsquo;t skimp on nighttime sleep. Good sleep cycles help the immune system work well, so it&rsquo;s important to get a full eight hours of sleep each night.</p>
<p>Intermountain Connect Care is available 24/7/365 to provide medical evaluation and treatment services.&nbsp; Connect to&nbsp;<a href="https://intermountainhealthcare.org/campaigns/connect-care/?gclid=CjwKEAiA6rrBBRDsrLGM4uTPkWASJADnWZQ4DGuCL7WUnfr_ThbKkCDSYdk4Cg4h3fJ3iTiJOXh9cRoCmjrw_wcB">IntermountainConnectCare.org</a> or download our mobile app for Android or iOS through your app store.</p>Mon, 07 Nov 2016 00:00:00 -0700{67F3B2B2-ED01-442D-8B24-A7A1B5D2940B}https://10.40.239.129/blogs/2016/11/mindfully-moving-through-the-holidays/Mindfully Moving Through the HolidaysWith the holiday season quickly approaching us, we are reminded of all the joy, good times with family and friends, but most importantly stress of a busy schedule. Here are four tips to help you move through the holidays being mindful and grateful.&nbsp;
<div><br />
<ol>
<li><strong>Put on your Gratitude glasses and see things from a different perspective</strong>&nbsp;</li>
<ul>
<li>Gratitude changes your perception of events and when practiced regularly can change your day to day outlook. We know that stress is in the eye of the beholder so make your eye a grateful one and experience less stress. Gratitude can help us rediscover the &ldquo;hidden gems&rdquo; that may actually be in plain sight all along. The beauty of the tree branches on the way to work, the warmth from your house after coming in from the cold, a hug given or received all can be overlooked if we aren&rsquo;t focused on gratitude. &nbsp;</li>
</ul>
<li><strong>Move mindfully
</strong>
<ul>
<li>As you move through the holidays, treat the journey as a walking, sitting or driving meditation. Look at the lights, listen to the sounds, feel the air and notice the smells. Keep a mindful pace by being in the moment as you move.&nbsp;</li>
</ul>
</li>
<li><strong>Notice the joy
</strong>
<ul>
<li>Look for and pay attention to the joy that is the welcoming of the holidays. If you're not finding any, why not create some for others? You're bound to see it then.&nbsp;</li>
</ul>
</li>
<li><strong>Stop and observe yourself
</strong>
<ul>
<li>When you are feeling stress or your mind is on overdrive, the first thing you can do is to NOTICE how you are feeling without any judgement. Now choose, what are you going to do next? Continue as you were, or adjust? Relax your shoulders, lengthen your exhale, relax your jaw and choose a different outlook to go forward. (&ldquo;Everything important will get done.&rdquo; &ldquo;One thing at a time.&rdquo;)&nbsp;</li>
</ul>
</li>
</ol>
<p>Being mindful can help make the holidays joyful and memorable for all. To learn more about mindfulness call Park City Hospital&rsquo;s LiVe Well Center at 435.333.3535 to schedule an appointment with Anne McDevitt-Cummins, Certified Wellness Coach.</p>
</div>Fri, 04 Nov 2016 00:00:00 -0600{25F85110-35D8-4A90-863E-DA30A7EA8C3B}https://10.40.239.129/blogs/2016/11/3-healthy-recipes-you-have-to-try-this-holiday/3 Healthy Recipes You Have to Try This Holiday<p>Thanksgiving usually entails all of our favorite comfort foods and desserts. Although the holidays can be very exciting and joyous times, they can also be filled with busy schedules and stress. We see treats, sweets, and special foods and drinks around every corner. Here are some tips for navigating all of the holiday season social events, parties, and Thanksgiving Dinner to make sure you maintain your healthy eating habits:</p>
<ul>
<li>Don&rsquo;t arrive overly hungry! Have a small protein snack before. This will help take the edge off and can prevent you from overeating.</li>
<li>Bring your own healthy dish to the party. Bring a dish like vegetables and hummus as an appetizer or a big, green leafy salad as your side dish. Now you know there will be a healthy option and I am sure others will be grateful as well!</li>
<li>Don&rsquo;t keep your favorite holiday treats around the house. You will be much more likely to eat them if they are there. </li>
<li>Consider healthier substitutions in your favorite Thanksgiving dishes! You can often reduce the amount of sugar, fat, and carbohydrates. </li>
</ul>
<p>Here are a few delicious Thanksgiving recipes with a twist to try this season!</p>
<p><img height="450" alt="Greenbeans with Shallots" width="700" src="/~/media/Images/Modules/Blog/Posts/2016/11/Greenbeans with Shallots.jpg" /></p>
<p><img height="450" alt="yams" width="700" src="/~/media/Images/Modules/Blog/Posts/2016/11/yams.jpg" /></p>
<p><img height="450" alt="Greenbeans with Shallots" width="700" src="/~/media/Images/Modules/Blog/Posts/2016/11/Greenbeans with Shallots.jpg" /></p>
<p>Bonus recipe!&nbsp;</p>
<p><img height="450" alt="cauliflower" width="700" src="/~/media/Images/Modules/Blog/Posts/2016/11/cauliflower.jpg" /></p>
<p>To learn more about how to manage your dietary habits through the holidays or to learn more healthy recipes visit the <a href="http://www.livewellcenter.org/PC">LiVe Well Center website</a> or call Park City Hospital&rsquo;s LiVe Well Center today to set up an appointment with one of our registered dietitians!</p>Fri, 04 Nov 2016 00:00:00 -0600{0FEA7CD1-6786-4531-8E17-525F10E84C63}https://10.40.239.129/blogs/2016/11/influenza/Influenza: What You Need to Know<p><b><i>Is the flu really that big a deal?</i></b></p>
<p>Influenza, more commonly known as the flu, is a viral infection that affects millions of people worldwide each year.&nbsp; And influenza can be deadly.&nbsp; In the United States, about 20,000 people die every year from influenza and influenza-related complications.&nbsp; Flu season typically peaks in the winter, but can extend from the late fall to the late spring.&nbsp; Flu symptoms make people feel miserable and often cause affected individuals to miss school or work.&nbsp; (In fact, if you are experiencing flu symptoms, it is strongly encouraged for you to stay home from school or work, as the influenza virus is very contagious and you are likely to transmit the infection to close contacts).</p>
<p>Flu symptoms typically come on quickly, and usually include fever, cough or sore throat, and body aches.&nbsp; Some patients may experience gastrointestinal issues like nausea, vomiting, and diarrhea.&nbsp; Often, patients say they feel like they have been run over by a freight train!&nbsp; Symptoms and complications are often worse in people at the far ends of age (infants and the elderly) and people with chronic medical conditions, but even young and healthy people can get severe infections.&nbsp; &nbsp;To prevent influenza and influenza-related complications, an annual flu vaccine is recommended for everyone.</p>
<p><b><i>But I got a flu vaccine last year!&nbsp; Why do I need another one?</i></b></p>
<p>Flu is easily spread through the air.&nbsp;Since we have to breathe, what can we do to prevent catching the flu?&nbsp; The easiest way is to get an influenza vaccination.&nbsp; Unlike many vaccines that are once-in-a-lifetime or spread out many years apart, the influenza vaccine is one that you should get every year.&nbsp; Why is that?</p>
<p>The influenza virus is sneaky.&nbsp; Multiple strains of influenza are constantly circling the globe combining and recombining in new forms in humans, swine, and birds.&nbsp; Each year, several new strains make it to the United States, and because our bodies have not seen these precise flu strains before, our immunity from previous years does not protect us completely.&nbsp; Some years, the new strain is similar enough to the old strain that we have some protection and the flu season is mild.&nbsp; Other years (such as with the so called H5N1/Avian flu and swine flu a few years ago) the dominant strain is different enough that it causes a large number of severe cases.&nbsp; A new flu vaccine is produced every year to protect against the new strains circulating around the United States.</p>
<p><b><i>The yearly production of flu vaccine is a marvel of modern science</i></b>.</p>
<p>Every spring, the strains of flu that are circulating in other parts of the world are studied and the 3 or 4 most common strains are selected to create that year&rsquo;s flu vaccine.&nbsp; The flu vaccine is incubated in eggs and mass produced over a period of months.&nbsp; The finished vaccine is most often available in the US in late September or early October.&nbsp; The purpose of getting the vaccine is to stimulate your body to produce antibodies against the strains of flu that are predicted to cause the flu that year.&nbsp; While your body&rsquo;s immune system is making the antibodies, you may feel a little under the weather, but symptoms are not nearly as bad as a case of the flu.&nbsp; You will have maximum protection about 2 weeks after getting your flu shot.&nbsp; Contrary to what some people say, the flu shot cannot give you the flu, as the influenza virus components have been inactivated or weakened.</p>
<p>With the exception of people with serious allergic reactions to the flu vaccine and people with certain medical problems, everyone should get the flu vaccine every year.&nbsp; This is by far the most effective way to avoid symptoms for yourself and protect those around us who cannot receive the vaccine.&nbsp; Regardless of vaccine status, it is important to practice good hygiene.&nbsp; During flu season (and year-round) it is very important to wash your hands thoroughly and frequently, avoid touching your eyes and mouth, and cover your cough with the crook of your elbow (not your hands).</p>
<p>Flu vaccines are currently available in pharmacies and medical practices throughout Utah.&nbsp; Get your vaccine today!</p>
<p><b><i>Drat!&nbsp; I missed my flu shot and now I am sick.</i></b></p>
<p>What should you do if you miss your flu shot and come down with a case of the flu?&nbsp; Effective treatment is available, but it MUST be started in the first two days of symptoms for it to be effective.&nbsp; After the second day, it really doesn&rsquo;t do much good.&nbsp; Hours count and the faster treatment can be started, the better.&nbsp; That is where Intermountain Connect Care can really be a great help. &nbsp;Simply log in and you can be evaluated by our telemedicine healthcare providers and a prescription, if appropriate, can be called to a pharmacy close to you.&nbsp; At some times of year, such as when influenza rates are low, your provider may wish for you to get an influenza test prior to deciding on treatment.&nbsp; At other times of year, such as during peak flu season, testing may not be necessary.</p>
<p>Intermountain Connect Care is available 24/7/365 to provide medical evaluation and treatment services.&nbsp; Connect to IntermountainConnectCare.org or download our mobile app for Android or iOS through your app store.</p>Fri, 04 Nov 2016 00:00:00 -0600{D2735230-9D56-4D01-BBB7-4E01F89D9BD8}https://10.40.239.129/blogs/2016/11/the-diabetic-diet-food-is-not-the-enemy/The Diabetic Diet: Food Is Not the Enemy <p>An estimated <a href="http://www.who.int/mediacentre/factsheets/fs312/en/" target="_self">422 million people are living with diabetes</a> in the world today &mdash; a number that&rsquo;s expected to grow significantly in coming years due in part to lifestyle choices and diets that are heavy in sugar and other unhealthy foods.</p>
<p>If you have diabetes, watching what you eat is by far one of the most important ways you can stay healthy. The goal should be to avoid spikes in your blood sugar (blood glucose levels). Some people think that means completely avoiding sugar and carbohydrates, which isn&rsquo;t entirely accurate. In fact, people typically need 40-60 percent of their calories to come from carbohydrates. But the amount and consistency of carbohydrates in a diabetic diet makes the biggest difference in controlling blood glucose levels.</p>
<p>As a diabetic, you can and should eat a wide variety of foods. So instead of focusing on eliminating certain foods from your diet, work to eat more vegetables and fruits and less fats and sugars &mdash; and pay close attention to portion size. For example, it&rsquo;s probably okay to eat peaches, melons, and dried fruits if you&rsquo;re careful not to eat too much. These basic healthy eating practices are key, along with establishing a regular exercise routine. Establishing lasting healthy behaviors is much more important than focusing on how much weight you need to lose right now and the foods you should eliminate from your diet.</p>
<p>Be care about certain foods if you&rsquo;re diabetic. Again, this doesn&rsquo;t mean you should entirely eliminate these foods from your diet; it just means you should be more mindful about how often you eat them, and watch portion sizes more carefully.</p>
<p>Here are a few examples, along with suggestions for what you could try instead.</p>
<h3>Fatty Meat</h3>
<p>Meat is a good source of protein, which should be part of a balanced diet. However, people with diabetes have a higher risk of heart disease, which means they should <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/meat-and-plant-based-protein.html" target="_self">avoid eating fatty meats</a> such as red meat, processed meat that&rsquo;s high in sodium, or any meat that&rsquo;s fried or breaded.</p>
<p>Seafood and chicken are a great source of protein and are often lower in saturated fats. Also consider plant-based protein such as peas, beans, and soy.</p>
<p><strong>RELATED: </strong><a href="https://intermountainhealthcare.org/blogs/2016/05/how-the-mediterranean-diet-may-reduce-your-risk-of-heart-disease" target="_self"><strong>How the Mediterranean Diet May Reduce Your Risk of Heart Disease</strong></a><strong></strong></p>
<h3>White Rice</h3>
<p>A diet high in whole-grain foods &ndash; such as healthy rice options &ndash; has been associated with a decreased risk of heart disease and stroke. White rice and some pasta are particularly high in carbohydrates, which can easily cause a spike in blood sugar.</p>
<p>In fact, even if you aren&rsquo;t diabetic, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024208//" target="_self">white rice can actually increase your risk of developing type 2 diabetes</a>. In a 2010 study in the Journal of the American Medical Association, researchers showed that participants who ate more than five servings of white rice per week increased their risk of type 2 diabetes by 11 percent.</p>
<p>If you love the taste and texture of rice, try whole-grain rice, brown rice, or even Basmati rice, which are more nutritious and don't lead to the same blood sugar spikes as white rice.</p>
<h3>Breakfast Pastries</h3>
<p>We all occasionally hear the call of toaster pastries, doughnuts, and bakery delights in the morning, but if you&rsquo;re diabetic and want to keep your blood sugar levels in check, use caution. These sweets tend to be brimming with extra sugar and they're usually made from processed white flour, which means they're high in carbohydrates and sodium.</p>
<p>Remember portion control. It may be okay to have a couple bites of that maple bar, but avoid eating the entire thing. Instead, try a whole-grain English muffin or a brown-rice cake that's been topped with peanut butter and low-sugar jam. This combination offers the sweetness you crave without added fat, sugar, carbohydrates, or sodium.</p>
<h3>Melons and Bananas</h3>
<p>Fruits are packed with fiber and essential vitamins, which makes them very healthy. However, some fruits &mdash; such as melons, bananas, and peaches &mdash; contain more natural sugar than others, which is what diabetics need to watch out for. Eating too much of these sweet fruits can cause blood-sugar spikes.</p>
<p>If you're craving something fresh and healthy, <a href="http://www.everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/#01" target="_self">try grapefruit, apples, and berries</a>, which are lower in natural sugars.</p>
<h3>Fruit Smoothies</h3>
<p>A delicious smoothie might seem like a great idea for quick refreshment, but it may not be a great idea if you suffer from diabetes. A large smoothie can contain up to 92 grams of carbohydrates and 510 calories. They&rsquo;re also full of sugar &ndash; in some cases, more than what you&rsquo;d find in a can of soda.</p>
<p>If you really want a smoothie, try making one at home using fresh fruits and vegetables. That way you can control every ingredient in the drink, and you can even add extra vegetables like spinach and kale for a superfood boost.</p>
<p>Smoothies are another example of the importance of portion control. If the craving for a tasty peach smoothie is just too much, try only drinking a little and sharing the rest.</p>
<h3>Trail Mix</h3>
<p>The trail mix varieties at your local grocery store typically contain a mixture of milk chocolate, dried fruit, and nuts. The nuts are a great source of protein, but only in moderation. The dehydration process used to make dried fruit generally causes the natural sugar in the fruit to become very concentrated, which can lead to unwanted blood sugar spikes. Again, portion control. We can&rsquo;t say that enough.</p>
<p>If you're looking for a simple snack, try making your own low-carb trail mix with walnuts, sunflower seeds, almonds, coconut, and peanuts. Eating a handful of this homemade trail mix each day may also help to <a href="http://jn.nutrition.org/content/138/9/1752S.full" target="_self">reduce problems with blood glucose</a>.</p>
<h3>French Fries</h3>
<p>The American Diabetes Association suggests that even though starchy foods like potatoes are a source of fiber, vitamins and minerals, they should be avoided when they&rsquo;re mixed with added sodium or fat. That&rsquo;s pretty much the definition of a French fry.</p>
<p>Trading your French fries for a side salad may not seem glamorous, but it&rsquo;s the best way to watch your health and your waistline. Even in places where French fries are the normal side dish, it's usually possible to ask for a change, and most restaurants will be happy to meet your requirements.</p>
<h3>Diabetic Diet: The Bottom Line</h3>
<p>Eating healthy can be delicious and rewarding. Food is not the enemy. In fact, if you&rsquo;re diabetic, it&rsquo;s even okay to have the occasional dessert. Just remember that most healthy people don&rsquo;t eat more than one small dessert a day and allow only 150-200&nbsp;discretionary calories once in a while. So instead of completely avoiding that smoothie, save part of it for later.</p>
<p>The bottom line is that you don&rsquo;t have to feel deprived all the time, especially if you practice mindfulness techniques. By learning to experience dining with all of your senses, your enjoyment of food can be substantially enhanced. Such techniques help you indulge your need for culinary satisfaction and actually make it a lot easier to stop eating when the time is right.</p>
<p>Try this. Eat a small piece of chocolate while slowly sipping a cup of hot mint tea, savoring every sip. This experience can be enjoyed much more than gobbling down a maple bar (25 calories vs. 350 calories). It can also help you to appreciate and enjoy healthy foods as much or more than decadent ones.</p>Fri, 04 Nov 2016 00:00:00 -0600